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Tuesday, June 11, 2013

Broccoli Mushroom Tofu Frittata

A frittata is, essentially, an Italian baked omelette. I made this broccoli mushroom tofu frittata as a quicker, lower calorie version of my broccoli mushroom tofu quiche. A quiche is just an omelette baked in a crust. Either way, my version is dairy, egg and cholesterol free, and delicious!

I started with some diced onions and garlic, which I sautéed in a little olive oil.

Then, I chopped up some broccoli, actually I used "broccolini" which is just the smaller, secondary stalks that grow after you cut the main head. They tend to be more tender, and it's what I had in the garden. I added the broccoli to the sautéing onions and garlic and cooked it for a few minutes.

I sautéed the sliced mushrooms in a separate pan, on a high heat, so that they would get nice and golden brown before I splashed them with some white wine.

In place of the eggs and milk, I used tofu and cashews with a little turmeric and mustard for color. You definitely want to use a tofu made from organic soybeans. 95% of conventional soy beans are genetically modified. Don't eat those!

I kept a few of the sautéed mushrooms to use to decorate the top. You could easily replace the broccoli with finely chopped spinach or kale and adjust the seasonings to your liking and make it your own.

To make the frittata into a quiche, use your favorite pie crust recipe, omitting the sugar. Line a pie tin with the dough and poke holes in the bottom with a fork and par bake it for 10 minutes at 350˚ before filling.

Preheat your oven to 350˚Preheat a cast iron heavy skillet over a medium-low heatAdd 1 tablespoon of the oil to the panAdd the onion and garlic and saute for 3 minutes, stirringAdd the broccoli and and saute for 8 minutes.Remove from heat and set aside.Preheat another skillet on medium highAdd the remaining oilAdd the sliced mushrooms and saute until golden brownAdd the wine and cook until the wine has cooked offRemove from heatIn a food processor, grind the cashews into fine crumbsAdd the basil, mustard, salt and turmeric and pulse to combineCut the tofu into four pieces and squeeze each piece to remove any excess waterCrumble the tofu onto the cashew mixturePulse until combinedPut the tofu mixture into a bowlReserve 6 or more mushroom slices to decorate the frittataAdd the rest of the mushrooms, the broccoli mixture, and the lemon juice to the tofu mixtureMix wellWash your cast iron skillet, dry it and oil itPut the frittata mixture into the skillet and smooth evenly with an offset spatula or spoonBake for 40 minutes or until edges are brownedAllow to cool for 15-30 minutes before cuttingDecorate the top with the reserved mushrooms before serving